When weeknight dinners start to feel like a repeat of the same old dishes, I love shaking things up with a meal that’s both wholesome and tantalizing. Enter my Healthy Garlic Parmesan Chicken Pasta—a delicious blend of flavors that brings the whole family together. The first bite instantly transports me to sunny Italian kitchens filled with the irresistible aroma of garlic sautéing in olive oil, a promise of comfort and satisfaction.
One evening, after a particularly busy day, I sought something both nourishing and quick to prepare. With just a few key ingredients from my pantry and fridge, I crafted a pasta dish that’s not only satisfying but also filled with the goodness of lean protein and whole grain pasta. Best of all, it manages to impress without demanding hours of labor. If you’re yearning for a dish that feels indulgent yet aligns with your healthy eating goals, this recipe will become your new go-to! Let’s dive into making a meal that will surely become a staple in your home.
Why You'll Love This Healthy Garlic Parmesan Chicken Pasta
- This Healthy Garlic Parmesan Chicken Pasta is incredibly easy to prepare, making it perfect for busy weeknights.
- The rich flavors of garlic and Parmesan create a deliciously satisfying dish that everyone will enjoy.
- Not only is it nutritious with lean protein and whole grains, but it also allows for endless customization with your favorite veggies or protein.
- Plus, its vibrant colors and beautiful presentation make it an eye-catching centerpiece for family meals or gatherings.
Healthy Garlic Parmesan Chicken Pasta Ingredients
• Get ready for a wholesome dish!
For the Chicken
• 1.5 lbs boneless, skinless chicken breasts – cut into 1-inch pieces for quick and even cooking.
• 1 tbsp olive oil – helps to achieve a golden, crispy exterior on the chicken.
• 1/2 tsp salt – enhances the natural flavors of the chicken.
• 1/4 tsp black pepper – adds a subtle kick to the dish.
• 1/2 tsp garlic powder – boosts the garlicky goodness that complements the pasta.
• 1/2 tsp onion powder – enriches the flavor profile of the chicken.
• 1/4 tsp dried oregano – introduces a hint of earthy aroma and taste.
For the Pasta
• 12 oz whole wheat penne or rotini pasta – adds a healthy twist to traditional pasta.
• Salt (for pasta water) – essential for flavorful pasta; don’t skip it!
For the Sauce
• 2 tbsp olive oil (divided) – essential for sautéing the garlic and creating a rich sauce.
• 6-8 cloves garlic, minced – the star ingredient of this healthy garlic Parmesan chicken pasta.
• 1/2 cup low-sodium chicken broth – keeps the sauce flavorful without too much sodium.
• 1 cup unsweetened almond milk (or skim milk) – adds creaminess while keeping it lighter.
• 1/2 cup plain non-fat Greek yogurt – provides richness and tang, perfect for a creamy sauce.
For the Veggies
• 5 oz fresh spinach – packs in nutrients and gives a pop of green color.
• 1 pint cherry tomatoes, halved – adds sweetness and freshness to the dish.
• 2 tbsp fresh parsley, chopped – brightens up the dish and adds a hint of freshness.
• 1/4 tsp red pepper flakes (optional) – for those who enjoy a little spice.
• 1/2 cup freshly grated Parmesan cheese – the ultimate cheese indulgence for flavor and texture.
• 1 tbsp fresh lemon juice (optional) – enhances the flavors and provides a zest of brightness.
With the right ingredients at hand, you’re ready to whip up a comforting plate of Healthy Garlic Parmesan Chicken Pasta that your whole family will love!
How to Make Healthy Garlic Parmesan Chicken Pasta
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Prepare the Chicken: Pat the chicken pieces dry and toss them with olive oil, salt, black pepper, garlic powder, onion powder, and oregano. This seasoning will create a deliciously flavorful base for the dish.
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Cook the Chicken: Heat olive oil in a large skillet over medium-high heat. Add the seasoned chicken in a single layer and cook for 3-4 minutes per side, until golden brown and cooked through (internal temp of 165°F). Remove the chicken and set aside.
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Cook the Pasta: Bring a large pot of salted water to a rolling boil. Add the whole wheat pasta and cook according to package instructions until al dente. Reserve 1 cup of the starchy pasta water, then drain the rest.
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Sauté the Garlic: Using the same skillet, add the remaining olive oil over medium-low heat. Sauté the minced garlic and red pepper flakes for 1-2 minutes until fragrant. This will create a wonderful aroma that fills your kitchen.
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Make the Sauce: Pour in the chicken broth and increase the heat to medium, scraping up any browned bits from the pan. Let it simmer for 2-3 minutes, then reduce the heat to low and stir in almond milk and Greek yogurt, whisking until smooth.
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Thicken the Sauce: Gradually add in the Parmesan cheese, stirring until melted and the sauce thickens slightly. Make sure to season with black pepper to enhance the overall flavor.
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Add the Spinach: Toss the fresh spinach into the sauce and stir gently until it has completely wilted and is tender, about 2-3 minutes. The vibrant green will give your dish a lovely pop of color.
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Combine and Serve: Add the cooked pasta, seared chicken, and halved cherry tomatoes to the skillet with the sauce. Toss everything together, adding reserved pasta water if needed for the desired consistency. Finish with lemon juice (if using) and adjust seasonings to taste.
Optional: Sprinkle some extra red pepper flakes for added heat.
Exact quantities are listed in the recipe card below.
How to Store and Freeze Healthy Garlic Parmesan Chicken Pasta
Fridge: Store any leftovers in an airtight container for up to 3 days. Allow the pasta to cool completely before refrigerating to maintain its texture.
Freezer: If you want to freeze the Healthy Garlic Parmesan Chicken Pasta, portion it into freezer-safe containers. It can be frozen for up to 2 months.
Reheating: To reheat, thaw in the fridge overnight before warming in a skillet over medium heat. Add a splash of milk or reserved pasta water to help loosen the sauce as needed.
Room Temperature: Avoid leaving out at room temperature for more than 2 hours to ensure food safety. Always refrigerate promptly once it has cooled.
What to Serve with Garlic Parmesan Chicken Pasta?
When crafting the perfect dinner, consider bright and complementary flavors to elevate your meal experience.
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Garlic Bread: Warm, toasted slices topped with garlic butter are a classic that enhances the pasta’s flavors while providing delightful crunch.
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Caesar Salad: Crisp romaine lettuce with creamy dressing, crunchy croutons, and Parmesan adds freshness to balance the richness of the pasta dish.
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Steamed Asparagus: Lightly seasoned asparagus offers a crisp, green contrast that pairs beautifully with the creamy sauce and tender chicken.
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Roasted Vegetables: A medley of seasonal veggies, roasted until caramelized, adds a burst of sweetness and color to your plate, making every bite memorable.
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Lemonade or Iced Tea: A refreshing drink that cuts through the creamy richness of the dish, bringing a bright note to your dinner table.
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Chocolate Mousse: A light and decadent dessert to finish your meal on a sweet note, providing a delightful contrast to the savory flavors.
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Parmesan Crisps: Savory, crunchy snacks that bring extra cheese goodness, making them a perfect starter or sidekick to your main dish.
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Stuffed Peppers: For an adventurous twist, these add flavor diversity and plenty of nutrients, perfectly complementing the hearty pasta.
Make Ahead Options
These Healthy Garlic Parmesan Chicken Pasta preparations are perfect for busy weeknights and can save you loads of time! You can marinate the chicken with the seasoning up to 24 hours in advance, allowing the flavors to deepen beautifully. Additionally, the sauce can be prepared up to 3 days ahead; simply store it in an airtight container in the refrigerator. When ready to serve, reheat the sauce over low heat, adding a splash of chicken broth or pasta water for creaminess, then combine with cooked pasta, chicken, spinach, and tomatoes. This way, you’ll enjoy all those comforting flavors and ensure the dish is just as delicious as when freshly made!
Healthy Garlic Parmesan Chicken Pasta Variations
Feel free to get creative and customize this dish according to your preferences and dietary needs!
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Veggie-Packed: Add sautéed zucchini, bell peppers, or mushrooms for an extra nutritional boost and vibrant colors. These vegetables add delightful texture and flavor.
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Gluten-Free: Swap whole wheat pasta for gluten-free pasta alternatives like brown rice or corn-based options. Enjoy the same deliciousness without the gluten!
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Dairy-Free: Use coconut milk or a plant-based yogurt instead of almond milk and Greek yogurt, plus nutritional yeast for a cheesy flavor. You’ll still get a creamy texture without any dairy!
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Protein Boost: Incorporate shrimp, tofu, or even chickpeas in place of chicken to make it vegetarian or pescatarian-friendly. Each option brings its unique taste and adds heartiness.
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Spicy Kick: For those who love heat, add a teaspoon of crushed red pepper flakes or a splash of hot sauce to the sauce or toss in some jalapeños. Spice it up to excite your taste buds!
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Citrus Zest: Squeeze in fresh lime or orange juice, plus some zest, for a bright and zesty twist that complements the flavors beautifully. It’s a refreshing change to the traditional recipe.
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Cheesy Delight: Experiment with different cheeses like feta, mozzarella, or gouda for diverse flavor profiles. Each will impart a different richness to your dish!
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Noodle Twist: Try different pasta shapes like farfalle or fusilli for a playful presentation. The unique shapes hold onto the sauce beautifully, making each bite a delightful experience!
Chef's Helpful Tips
- When preparing the Healthy Garlic Parmesan Chicken Pasta, ensure the chicken pieces are evenly cut to promote consistent cooking and prevent any dryness.
- Use a generous amount of salt in the pasta water to enhance the pasta’s flavor, as this is your only chance to season it directly.
- When adding garlic to the oil, be careful not to overcook it, as burnt garlic can impart a bitter taste; aim for just fragrant, about 1-2 minutes.
- Remember to remove the chicken from the heat as soon as it reaches 165°F to keep it juicy, and feel free to experiment with additional veggies for extra nutrition and color.
Healthy Garlic Parmesan Chicken Pasta Recipe FAQs
How do I select ripe and fresh ingredients for this dish?
Absolutely! For the best flavors, select fresh, firm chicken breasts without any dark spots. Choose cherry tomatoes that are vibrant and plump, with no wrinkles. The spinach should be bright green and perky, while the garlic should feel firm to the touch without any sprouting.
How should I store leftover Healthy Garlic Parmesan Chicken Pasta?
Store any leftovers in an airtight container in the fridge for up to 3 days. Allow the pasta to cool completely before refrigerating to maintain its delightful texture. This helps to preserve the creamy sauce and keep those wonderful flavors intact!
Can I freeze Healthy Garlic Parmesan Chicken Pasta?
Yes, you can! To freeze, portion the pasta into freezer-safe containers and ensure they are sealed tightly. It can be frozen for up to 2 months. When you’re craving it again, simply thaw in the refrigerator overnight before reheating—you can warm it gently in a skillet with a splash of milk or pasta water to achieve the desired consistency.
What should I do if the sauce is too thick?
If your sauce turns out thicker than expected, don’t worry! Gradually add a splash or two of the reserved pasta water while stirring over low heat. This starchy water helps to loosen the sauce and create a creamy, smooth consistency, making it delightful again!
Are there any dietary considerations for this recipe?
Yes! If you or someone in your family has a dairy allergy, I recommend substituting the Greek yogurt and Parmesan cheese with dairy-free alternatives, such as cashew-based cheese or nutritional yeast. For those with gluten sensitivity, whole wheat penne can be swapped for gluten-free pasta varieties. And remember, always consult with your healthcare provider when dealing with allergies.
What if I have leftovers? How long can I keep them?
You can keep leftovers of your Healthy Garlic Parmesan Chicken Pasta in the fridge in an airtight container for up to 3 days. Just be sure to let the dish cool completely before refrigerating, which helps retain its fresh flavors and creamy consistency.
Equipment
- Large skillet
- large pot
- Cutting board
- chef's knife
- measuring spoons
Ingredients
For the Chicken
- 1.5 lbs boneless, skinless chicken breasts cut into 1-inch pieces
- 1 tbsp olive oil for cooking chicken
- 1/2 tsp salt to enhance flavors
- 1/4 tsp black pepper for a subtle kick
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp dried oregano
For the Pasta
- 12 oz whole wheat penne or rotini pasta
- Salt (for pasta water) essential for flavor
For the Sauce
- 2 tbsp olive oil divided
- 6-8 cloves garlic minced
- 1/2 cup low-sodium chicken broth
- 1 cup unsweetened almond milk or skim milk
- 1/2 cup plain non-fat Greek yogurt
For the Veggies
- 5 oz fresh spinach
- 1 pint cherry tomatoes halved
- 2 tbsp fresh parsley chopped
- 1/4 tsp red pepper flakes optional
- 1/2 cup freshly grated Parmesan cheese
- 1 tbsp fresh lemon juice optional
Instructions
Instructions
- Pat the chicken pieces dry and toss them with olive oil, salt, black pepper, garlic powder, onion powder, and oregano.
- Heat olive oil in a large skillet over medium-high heat. Add the seasoned chicken and cook for 3-4 minutes per side, until golden brown. Remove and set aside.
- Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions. Reserve 1 cup of pasta water, then drain.
- Add remaining olive oil to the skillet and sauté minced garlic and red pepper flakes for 1-2 minutes.
- Pour in the chicken broth and scrape up any browned bits, simmer for 2-3 minutes, then reduce heat and add almond milk and Greek yogurt, whisking until smooth.
- Gradually stir in Parmesan cheese until melted and the sauce thickens. Season with black pepper.
- Toss in the fresh spinach and stir until wilted.
- Add the cooked pasta, chicken, and cherry tomatoes, tossing everything together. Adjust consistency with reserved pasta water and finish with lemon juice.
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